2017-02-20 training log

Woof.

I spent the weekend with Cecil Burch of Immediate Action Combatives. I’ll have a full write-up later, but the simple way to put it is 2 days (16 hours) of modified Brazilian Jiu-Jitsu. I’m in good spirits, but I’m pretty beat-up. Sore, VERY bruised up, and my energy reserves are spent. I decided today — first, I was thankful it’s the start of a new cycle thus things are “light” — that I would just going to take it as it comes. Do what I can, get what work in I can, but just listen to myself. Main thing is that I’m in need of recovery, a little more than usual, so no point in digging the hole deeper.

That said, a few new things on this cycle.

I work up to the top set, but I still do NOT do PR reps — just prescribed. Then I will pyramid back down going to “failure”. That’s the big change for things. Bench and press, yes. Squats stick with 20-reps. Deadlift, I’m not sure if I want to keep that as a straight workup or maybe pyramid back down.

Then on assistance work, I want to add a little more intensity techniques. Like in today’s session, on the last set of curls and raises I’d go to failure, then just do as many partial burns as I could.

However, while that was the plan, that’s not what happened.

I did my pressing (and lat pulldowns). That went well, all things considered. My arms are pretty beat up from the weekend, and I even had some mild flaring up of my biceps pain — which I’m growing more convinced is only manifesting itself in the arms, but is actually shoulder and more likely something in my pecs (tight, collapsed, from sitting over a computer all day). But I still managed to get some work in, and was generally pleased all things considered.

But then when I went for the DB presses? Forget it. I couldn’t even rack the DB’s. I took that as my body’s signal to myself that I did enough — basically it was a “jack shit” day where I got the main work in, and there we go. But I did a few light sets of curls and raises just to get a little more blood into the area, since that should help with my recovery and healing from the weekend.

By the end of things I was kinda spent, but I was feeling good. I just feel a little beat up, but overall in good spirits and such. Again, I am glad it’s a light week, and I’ll adjust as needed to ensure I get work but don’t dig too deep. Recovery, in fact “extra” recovery work, has to be a priority this week.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Press (superset with pulldowns)
    • bar x whatever
    • 70 x 5
    • 85 x 5
    • 105 x 3
    • 115 x 5
    • 130 x 5
    • 150 x 5
    • 130 x 8
    • 115 x 10
  • Behind-the-neck lat pulldowns
    • 90 x 15
    • 100 x 15
    • 110 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 15
    • 120 x 12
  • BB Curls
    • 60 x 10
    • 40 x 12
    • 40 x 12
  • DB Rear Raises (superset with lat raises)
    • 12e x 12
    • 12e x 12
  • DB Lateral Raises
    • 15e x 12
    • 15e x 12

Sunday Metal – Vektor

Vektor – “Tetrastructural Minds”

New band to me – quite technical. Suggested to me by my friend Sam.

And yes, that’s a guy hitting those vocals. Amazing.

2017-02-17 training log

Deload week is done. Next week, back to work.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Squats
    • bar x whatever
    • 135 x 5
    • 135 x 5
    • 160 x 5
    • 160 x 5
    • 190 x 5
    • 190 x 5
  • Leg Press
    • 275 x 10
    • 275 x 10
  • Hyperextensions
    • 25 x 10
    • 25 x 10
  • Twisting Crunches
    • BW x 10
    • BW x 10

2017-02-16 training log

Again, it’s deload week so there’s nothing much to write about.

One thing tho that I come to appreciate about deload weeks is providing an opportunity to get a little stricter on form. There’s no weight to have to focus on, so I can focus on technique.

Bench technique is something that I don’t think I spend enough time on. One thing I recall from some months back when Boris Sheiko visited the US and wrote some articles about what he saw regarding the state of powerlifting was on bench press. That on the first rep of every set, pause. Why? To replicate competition conditions and really get you in that groove. The remaining reps of the set can be touch-and-go, but that first rep, pause. I’ve been trying to stick to that approach, tho I know I forget now and again. Today tho, I worked to reinforce that.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Bench Press (superset lat pulldowns)
    • bar x whatever
    • 100 x 5
    • 100 x 5
    • 125 x 5
    • 125 x 5
    • 150 x 5
    • 150 x 5
  • Wide, pronated grip lat pulldowns
    • 95 x 12
    • 95 x 12
    • 105 x 12
    • 105 x 12
    • 115 x 12
    • 115 x 12
  • DB Bench Press
    • 65e x 10
    • 65e x 10
  • Chest-Supported DB Row
    • 50e x 12
    • 50e x 12
  • Pushdowns (EZ-bar)
    • 40 x 50
  • Face Pulls
    • 50 x 50

Why aren’t you training with Cecil Burch?

This coming weekend (Feb. 18-19, 2017), KR Training is hosting Cecil Burch for 2 1-day courses:

Cecil Burch will offer two 1-day classes in his Immediate Action Ju-Jitsu program. Day 1 will teach skills relevant to standing up conflicts. Day 2 will teach skills relevant to ground fighting. Students can attend either or both days. Completion of Day 1 is not required to attend Day 2.

The objective is to provide attendees who have limited training time and resources with solid ground survival and escape fundamentals geared toward the increasingly violent weapon based environments they may live, work and/or travel within. And all techniques/concepts are from Brazilian Jiu-Jitsu and are combat proven over the past 80 years by thousands of practitioners, including the U.S. Army.

The Immediate Action Jiu-Jitsu course is designed to give the layman a realistic and functional set of concepts, techniques, methodologies, training drills and experiences that will prepare them for a worst case “ground-fight” scenario. All techniques and concepts are high percentile applications which span a wide spectrum of confrontations. Training consists of presentation, drilling and Force-On-Force evolutions providing attendees with immediate feedback regarding the efficacy of the skills learned.

If you don’t know who Cecil Burch is, click through to read his lengthy resumé.

Due to some life changes back in Fall 2016, I made it one of my 2017 goals to get more training in “other” areas. It’s been some time since I did any formal empty-hand study, and when I saw Cecil on the guest instructor list for 2017 I couldn’t pass up the chance to train with him.

Why aren’t you signed up for the class?

If it’s because you’re out of shape, do you think your need for these skills is going to wait until you are in shape?

Karl’s also offering some sign-up deals on the class. And note that it’s 2 1-day classes: you can come for one or the other.

Sign up now!

And see you this weekend.

2017-02-13 training log

Deload week. Nothing special to say. Just get in, do some light work, get out.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Press (superset with pulldowns)
    • bar x whatever
    • 70 x 5
    • 70 x 5
    • 85 x 5
    • 85 x 5
    • 100 x 5
    • 100 x 5
  • Behind-the-neck lat pulldowns
    • 85 x 15
    • 85 x 15
    • 95 x 15
    • 95 x 15
    • 105 x 15
    • 105 x 15
  • DB Shoulder Press
    • 55e x 10
    • 55e x 10
  • BB Curls
    • 60 x 10
    • 60 x 10
  • DB Rear Raises (superset with lat raises)
    • 15e x 12
    • 15e x 12
  • DB Lateral Raises
    • 20e x 10
    • 20e x 10

Sunday Metal – Halestorm

Halestorm – “Freak Like Me”

Another powerful singer in Lzzy Hale.

Write your name in gasoline, and set that shit on fire.

A little more with the M&P 2.0

So more live fire work with the new M&P9 M2.0.

Again, I’m generally pleased with it. It’s performing well. There is less felt recoil. It’s consuming whatever ammo I feed it. Accuracy of the gun does appear better than my 1.0, but it’s still a factory mass-produced gun with looser tolerances. I did notice some additional hardware differences vs. the 2.0: the barrel profile is a little different, and the ejection port seems to be opened up a little bit.

But all in all, it’s good.

What’s not good is my own shooting. For sure I got rusty during the winter break. I’ve been shooting my normal host of standards and drills for comparison of my own progress, and some things are better, some things are worse. One thing that I’ll be curious to see is how some of the distance shooting changes once I change the trigger innards to the Apex Tactical parts. While the factory trigger isn’t bad, for sure I feel that weight and “heavier break” when I’m shooting at longer distances and attempt a little more finesse. So getting an improved trigger ought to help a little bit. Still tho, most of the suck is on me, not the hardware. 🙂

To that, I do have the Apex Tactical kit and some Dawson sights. I’ll work to put them on soon. Then some live fire with them to see how things fare. Then I reckon I’ll put this gun into regular duty.

2017-02-10 training log

I’m exhausted. But I still PR’d.

The past some weeks have been non-stop for me, and I’m exhausted. Non-stop life/work, lots of stress, and I’m pretty much at the end of my rope. I’m still in generally good spirits, I’m just out of gas and fucks to give. I didn’t want to go to the gym today because my body is screaming for rest. Well, good thing next week is deload.

Coupled with that, my right knee and hamstring aren’t feeling hot this morning. I’m not sure why as it’s out of the blue, but it doesn’t feel like anything to get alarmed about (a little massage, a little stretching, I expect I’ll be fine). So I opted to just go in, squat, and leave. If I felt better as I went along I’d do more, but I didn’t.

So I just squated, but since I knew I wouldn’t even do the 20-rep set (why dig my recovery hole any deeper), I opted to go ahead and push for a PR on the top set.

I’m glad I did, as I set a new PR: 5 reps @ 305. I had certainly 1 and maybe 2 more in the tank as well.

What I especially was happy about was how good it felt. “300” keeps screwing with my head, but this helped me continue to break down that mental wall because it’s like “hey, I’m repping 300 pretty easily”. The coming weeks will see me getting more into the 300’s for work vs. just being some tip-top thing that I barely touch. In other words, 300’s are becoming normal. And I’m digging that.

So, wasn’t quite the day I wanted, but given the weeks of stress and shit, capping off with a new 5RM is alright.

Next week deload, along with reduced food intake. I’m struggling on the fat-loss, the stress probably isn’t helping. So I hope that spending the next 10 days or so purely on “off day” intake ought to help a bit. Then it’ll be back into the next 6-week cycle, which I’m looking forward to as I’m going to continue to push myself a little further.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Squats
    • bar x whatever
    • 135 x 5
    • 160 x 5
    • 190 x 3
    • 240 x 5
    • 270 x 3
    • 305 x 5 (new 5RM PR)

2017-02-09 training log

Today was pretty solid, but a little rushed. I had somewhere to be so I pushed through a little faster than usual. Biggest place I noticed was not necessarily taking my time on the eccentrics. Just push push push fast and get it done. But the work was done, things were pretty solid. I’m generally happy with the day.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Bench Press (superset lat pulldowns)
    • bar x whatever
    • 100 x 5
    • 125 x 5
    • 150 x 3
    • 190 x 5
    • 215 x 3
    • 240 x 2
    • 190 x 14,4,2 (drop set, rest pause)
  • Wide, pronated grip lat pulldowns
    • 95 x 12
    • 105 x 12
    • 115 x 12
    • 125 x 12
    • 125 x 12
    • 125 x 12
    • 125 x 12
  • DB Bench Press
    • 65e x 10
    • 65e x 10
    • 65e x 10
    • 65e x 10
    • 65e x 9
  • Chest-Supported DB Row
    • 50e x 12
    • 50e x 12
    • 50e x 12
    • 50e x 12
    • 50e x 12
  • Pushdowns (EZ-bar)
    • 40 x 100
  • Face Pulls
    • 50 x 100